To juice or not to juice?

themastercleanse.org

Juice diets and juice cleanses are increasing in popularity, promising weight loss, body detox, and treatment and prevention of colds and certain cancers.  But, are they really safe and effective?  Here are some truths about juice diets that may answer your question on whether to juice or not to juice...

What is a juice diet or cleanse? 
During a juice diet, one limits their diet to only fresh fruit and vegetable juices, and water.  The duration of the diet can last anywhere from a few days to several weeks.  The juices must be freshly made, so buying bottled juice from the grocery store wouldn't count.  Some people may buy pre-made juices from a manufacturer while others may buy a juicer to make their own juice recipes at home.

It is true that a juice diet is a great way to add more servings of fruits and vegetables to your diet.  It can also be used as a detox to rid the body of toxins, however, juice diets should not be used for weight loss purposes and they should only be done for a few days.  When taken to the extreme by strictly limiting your body to juices for weeks, the diet could end up doing more damage than good.

The Truth:
- Juice diets can be dangerous for people who have diabetes or nutrient deficiencies due to their high sugar and mineral content which can build up the in blood.
- There is no scientific research to support the claim that juicing is better than eating whole fruits and vegetables.  Sometimes, the fiber and some of the antioxidants found in the skins and seeds of the fruits and vegetables are often eliminated in the juicing process.  The body absorbs fructose sugar more easily without natural fiber, increasing blood sugar levels.
- Drinking instead of chewing could leave you unsatisfied.  Also, the fiber that is possibly lost in juicing aids in slowing down digestion, causing one to feel fuller, longer.
- Juice diets lack adequate amounts of protein and fat.  Protein is necessary for tissue rebuilding and fat aids in the absorption of fat-soluble vitamins.  Long-term juice diets could cause electrolyte imbalances and inadequate calorie intake, causing the body to use muscle tissue for energy rather than fat.
- Like most fad diets, juice diets are not an effective way to lose weight and keep it off in the long run.  Yes, you will probably lose weight since you are cutting out all fat and decreasing your calorie intake, but once you start eating normally again, you can expect to gain back the weight you lost, maybe even some extra (known as the yo-yo effect).  This can actually slow down your metabolism.  With crash diets, your body goes into "starvation mode" because it doesn't know when it's going to be fed, naturally slowing down your metabolism and holding onto calories consumed rather than burning them off.
- You don't really need to torture yourself by following strict diets for detox purposes.  Your body already does a great job of detoxing on its own.  Our liver, kidneys and intestines naturally filter the unwanted things we consume by ridding them through urine, bowel movements, breath and sweat.
- IT'S EXPENSIVE!!!  Whether it's buying pre-made juices from a manufacturer or it's buying a juicer and making your own, it's not cheap!  The weight loss industry is valued at almost $60 billion and you can expect to pay hundreds of dollars a week for pre-made juices.  Purchasing a juicer can also be hundreds of dollars, not including all of the fresh produce you have to buy.
- Many people who try juice diets report having more energy, however, the placebo effect is a possible factor.  It is possible for people to feel "great" when on a diet like this because they actually believe they are doing something good for their bodies.  In reality, the "great" feeling has nothing really to do with the diet.
- There is no scientific evidence supporting that juice diets can treat or prevent colds and certain types of cancer.  In general, an increase in fruit and vegetable intake can increase your vitamin and mineral consumption.  This can have some great health benefits but the best thing you can do for yourself is to eat a well-balanced, well-portioned diet full of fruits, vegetables, whole grains and lean protein sources.

What are some claims you have heard related to juice diets, body detox, or any other fad diets?